If you’re like a lot of people, you know how to swim, but you don’t really know what to do for a swim workout. I can help! Because this post is especially aimed at those of you who know how to swim but don’t do it for exercise often, I’ll give you three swim workout options.
First, a word of warning: breathe. Swimming for exercise is hard work. But if you can find a rhythm for your breath, you’ll soon find yourself logging the laps in a zen state.
This post may contain affiliate links which won’t change your price but will share some commission. Please see my privacy policy for more information.
SWIM WORKOUT: Let’s hit the pool!
I like to do swimming workouts as interval workouts. The reasoning for this is two-fold: 1) Swimming is hard (see above), and rest is essential, and 2) The thought of swimming for 30+ minutes is exhausting, but the thought of swimming for 1-2 minutes at a time and then taking a rest is much more mentally manageable.
Here are my favorite swim workouts, which all take about 30 minutes to complete:
WORKOUT ONE
20 x kick 1 length with a kickboard, rest 20-30 seconds (depending on your ability level)– major low body burner
WORKOUT TWO
5 x kick 2 lengths, rest 15 seconds, swim 1 length, rest 15 seconds, use pull buoy 1 length, rest 30 seconds– full-body workout
WORKOUT THREE
3 x 1 length fast, 1 length easy; 2 lengths fast, 2 lengths easy; 3 lengths fast, 3 lengths easy; 2 lengths fast, 2 lengths easy; 1 length fast, 1 length easy with 1 minute rest between sets– an endurance challenge
WORKOUT FOUR
Kick 4 lengths, Swim 20 minutes (any stroke, just no rest!), Kick 4 lengths– for those days you just want to get in the water and swim
These workouts are based on those presented in Run Less, Run Faster, a distance-training book I’ve reviewed as part of my marathon training overview. I’ve found these workouts a fantastic compliment to my running.
Do you like to swim for exercise? What’s your favorite swim workout? Leave me a comment, and let me know!
This post is part of a series about Water Workouts: you can see what swim kit you need to make your workouts most effective, learn more about aqua yoga, or find other summer workout options here at Running On Balance.
